One of the messages that my internet seems to be filled with these days, is various forms of “use AI to do your work for you”. I’ve written before (here) about how I’m a bit hesitant to imagine a world where AI writes all my blogposts for me. Whilst I accept that it has no problem generating draft text, it tends towards the generic, rather than the personal, and as such, anything it writes tends to feel very half-baked and artificial… think cheap white bread rather than homemade sourdough – both fill you up, but the latter is much more satisfying!
Then I had an idea.
I’ve been a bit lazy of late as it is Winter here in Australia. I still walk the dogs most mornings, but I have been doing less and less other activities, because I always feel too cold (I’m wearing a scarf and puffer jacket with a rug across my lap as I type this post (indoors)). I realize, however, how being cold is a ridiculous excuse for not exercising! What better way to warm up than to get active!
[Although – if you have a pain-brain like mine, then exercise (even movement) can be a massive trigger for a major migraine attack… and so you start to develop an almost PTSD-style fear around doing “too much” – so it’s not really an excuse at all – it’s a protective mechanism that is the result of a life lived with chronic pain.]
Regardless, I started to think; I really need to incorporate some sort of easy workout back into my daily life if possible.
So, why not use AI to act as my very own private Personal Trainer (so sorry to the real-life ones out there who I didn’t spend my money on!)
Here’s how it went…
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“Can you make me a very simple 15 minute workout plan with exercises to do when I have a headache?”
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“Absolutely! When you have a headache, it’s best to focus on gentle movements that promote circulation and relaxation without putting too much strain on your body. Here’s a simple 15-minute workout to help ease tension and improve blood flow:
15-Minute Headache-Friendly Workout
1. Deep Breathing & Neck Stretches (3 min)
- Inhale deeply for 4 seconds, hold for 4 seconds, exhale for 6 seconds.
- Slowly tilt your head side to side, forward and backward, holding each stretch for 15 seconds.
- Roll your shoulders forward and backward for gentle relief.
2. Gentle Yoga Poses (5 min)
- Child’s Pose (1 min) – Helps relax the spine and relieve tension.
- Cat-Cow Stretch (1 min) – Loosens up the back and promotes circulation.
- Seated Forward Fold (1 min) – Stretches the hamstrings and calms the nervous system.
- Legs Up the Wall (2 min) – Reduces pressure and helps relaxation.
3. Light Movement (5 min)
- Slow Walk or March in Place (2 min) – Gets the blood flowing.
- Standing Side Stretches (1 min) – Gently stretch each side to relieve tightness.
- Arm Circles (1 min) – Loosens up the shoulders.
- Gentle Squats (1 min) – Activate circulation in the legs without strain.
4. Cool Down & Relaxation (2 min)
- Seated Breathing Exercise – Focus on slow, controlled breaths.
- Forehead Massage – Use gentle circular motions to ease tension.
- Close Your Eyes and Rest – Allow yourself a moment of quiet relaxation.
This workout is designed to be soothing rather than intense, making it a great option when you need movement without exacerbating discomfort. Hope this helps! Let me know if you’d like any modifications.”
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OK – so I’m impressed. The computer took about 1 second to generate all of that – MUCH faster than the time it took me to type the heading of this post.
The only thing that is a bit “glitchy” about the suggestions is that the 5 minutes of Yoga isn’t totally flowy… you’re on your back, then your knees, then seated (all good), then back on your back with your legs up the wall… it’s not impossible, but it would probably be more awkward than relaxing having to shuffle around so much when you’re feeling unwell. But just by ditching the wall-maneuverer and replacing it for a different gentle stretch on the mat would be great. Alternatively, all the moves could be replaced with a 5-minute Chair Yoga routine (I’ve previously posted about Chair Yoga here.)
What I really like about the routine, is that it bookends the workout with the gentle, intentional, sedentary types of movement I’m a huge advocate for; breathing, stretching, self-massage. In between, you get to be a bit more active – but again – not too much, given that your head hurts.
I also can’t overestimate how delighted I am by the idea of a “cool down” after you’ve walked on the spot and waved your arms around for 5 minutes! If you’ve ever been sick for days on end, you KNOW that even 5 minutes of this sort of movement is HARD WORK and you really DO need to gently calm back down (then more often than not, lie down!)
[On my worst days, “taking a shower” is a workout, and I feel completely depleted by the process of getting un/dressed.]
Overall, the routine sounds very SAFE. You’ll get up and about, but in a way that is unlikely to cause you to lose your balance. There don’t seem to be any movements that will aggravate your head pain, and only the forward fold in Yoga risks pushing on a spewy-ick-tummy. My only caution is – watch your neck – sometimes even gentle rotations or side to side movements can be a strain which sends a “warning” signal to your migraine-pain-brain.
[Disclaimer – please remember I am NOT a personal trainer, physiotherapist or medical practitioner – please speak to your own health care provider about your individual circumstances before making any changes to your wellness routine.]
I’m suddenly a bit of an AI convert – AND – heading off to print out my routine and give it a go!
Let me know if you have a go to workout routine for when you’re feeling unwell.
Take care taking care, physically, (as well as emotionally, mentally, spiritually, creatively, hormonally…)
Linda xx
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PS – I was in school when Olivia Newton-John released her “Let’s Get Physical” soundtrack in 1981 (yes, I’m that old!). For a bit of a walk-on-the-spot down memory lane, here’s her music video… it’s… um… odder… than I remember!
The Mindful Migraine 
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